Sleep Well – Let’s talk about sleep again (Part Two): How to Actually Get a Good Night’s Rest
In my last blog, we discussed why sleep matters, what happens while we sleep, the stages of sleep and potential impact of poor sleep. If you missed that blog, you can Click Here and read it now! So, now you know the science of sleep—why it’s so important, what’s happening in your body overnight, and what goes wrong when you skimp on it (hello, sugar cravings and cranky mornings).
But let’s be honest: knowing you need more sleep doesn’t always mean you can just get more sleep. Modern life, stress, hormones, and Netflix all have a way of sabotaging your bedtime plans.
So here it is—your no-fluff, science-backed guide to better sleep. Think of it as building your own sleep sanctuary—one habit at a time.
1. Stick to a Sleep Schedule (Even on Weekends)
Your body has its own internal clock, called the circadian rhythm. It thrives on rhythm and predictability—go to bed at the same time, wake up at the same time.
If your bedtime is all over the shop, your melatonin (the sleep hormone) release gets confused. This means:
- You don’t feel tired when you should
- You wake feeling groggy and unrested
- Your digestion, hormones, and mood suffer
Tip: Aim for consistency within a 30-minute window, even on weekends (when you can). Your body will thank you.
2. Build a Wind-Down Routine
We don’t expect a car to go from 100 km/h to parked in one second—your brain works the same way. You need a transition period to shift from “day mode” to “sleep mode.”
Try:
- Dim lights an hour before bed (this cues melatonin production) – turn off down lights and put your lamps on instead.
- Swap your screen for a book, stretch, or journaling
- Take a warm shower or bath—your core body temperature drops afterwards, which triggers drowsiness
- Use calming scents like lavender or chamomile oil (bonus if you add a diffuser)
The goal is to send a strong signal to your nervous system: “It’s time to wind-down.”
3. Focus on Screen-Free Time (Yes, Even Just for 30 Minutes)
Phones, tablets, and late-night TV all emit blue light, which tricks your brain into thinking it’s daytime. This suppresses melatonin, delays sleep onset, and shortens REM cycles. Ideally for minimum 1 hour before bed time but even just 30 minutes will benefit your body.
Tip: If you must be on a screen, use a blue light filter and dial the brightness all the way down. But honestly, your brain will do better without it.
4. Watch the Caffeine Clock (It Hangs Around Way Longer Than You Think)
Caffeine has a half-life of 6–8 hours, which means if you have that 3 pm coffee, a good chunk of it is still in your system at bedtime—binding to adenosine receptors and keeping your brain alert. Not ideal.
Tip: Try switching to herbal tea, dandelion coffee, or matcha in the afternoons. And remember: even decaf has some caffeine.
5. Alcohol Doesn’t Help (Even If It Knocks You Out)
Sure, alcohol can make you feel sleepy, but it actually disrupts your sleep architecture. It fragments REM sleep, increases nighttime awakenings, and can worsen snoring or sleep apnoea. You might pass out after a few glasses of wine, but you won’t wake up feeling rested.
Tip: If you’re going to drink, try to stop 3–4 hours before bed and hydrate well before sleep.
6. Set Up a Sleep-Friendly Bedroom
Your sleep space matters more than you think. Light, temperature, noise—all of it influences your ability to fall and stay asleep.
- Cool room temp (around 18–20°C is ideal)
- Blackout curtains or an eye mask
- White noise or earplugs if sound is an issue
- No overhead lights at night—use lamps or salt lamps instead
- No clutter or bright colours around the bed (yes, your nervous system notices!)
7. Eat Earlier and Keep It Light at Night
Eating a heavy, rich, or spicy meal right before bed? That’s a recipe for acid reflux, bloating, and poor-quality sleep. Also, your digestion slows down at night—so if your body’s busy breaking down dinner, it’s not focusing on detox, hormone regulation, or brain clean-up.
Tip: Try to eat your last meal 2–3 hours before bed, and keep it balanced with protein, healthy fats, and fibre. Avoid refined sugar or caffeine-containing chocolate late at night (sorry).
8. Manage Your Stress
Your nervous system doesn’t switch off on its own. If you’re lying in bed with a racing mind, tight chest, or replaying awkward conversations from 2007, that’s your sympathetic nervous system staying switched on. To sleep, you need to activate your parasympathetic (rest + digest) mode.
Try:
- Box breathing (inhale 4, hold 4, exhale 4, hold 4)
- Legs up the wall pose
- Gentle yoga, tai chi, or qigong
- Acupuncture – click here for more info
- Journalling or a gratitude list to clear mental clutter
9. Move Your Body—But Not Right Before Bed
Exercise improves sleep quality, helps regulate your circadian rhythm, and lowers stress hormones—but timing is everything. A high-intensity workout late at night can rev up your nervous system and delay melatonin production.
Tip: Aim for morning or afternoon movement, and if you’re exercising later, keep it gentle—think walking, stretching, or yin yoga.
10. Consider Natural Sleep Supports
If you’ve ticked all the boxes and still struggle, there are some beautiful natural supports you can use short-term:
- Magnesium glycinate: calming and muscle-relaxing
- Chamomile or passionflower tea
- Melatonin: can be helpful short-term or during jetlag (speak to your health provider)
- Chinese Herbal Medicine: regulates the nervous system to help switch it back to rest and digest mode. Want more info? Click here
Always check with a practitioner—especially if you’re on medication or have underlying conditions.
Let’s sum it up
Sleep is not just rest—it’s repair. It’s where your body detoxes, your brain reboots, and your hormones rebalance. And while no one sleeps perfectly every single night, you can train your body to sleep better. I wouldn’t recommend that you totally up-haul your night-time routine in one evening because these extreme changes in routine often drop off eventually when we can’t be bothered anymore. Instead, focus on one small habit at a time. I gave you 10 options to choose from. Choose 1, or 2 at a maximum, of these tips and implement them. Then, when those become habit and you feel the benefit of them, add another 1 or 2 habits in.
Start tonight—with a lamp instead of a ceiling light, a tea instead of a scroll, and a little kindness toward the body to give it a chance to wake up ready to achieve everything you want it to.
– Zoe
